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Arthritis: Not just an old person's disease!
By Nina Mukerjee and Patti Morton
Although arthritis is often perceived as a condition of the elderly, The Arthritis Society says
that 56 per cent of Canadians with arthritis are under 65. The most prevalent form of arthritis is
Osteoarthritis (OA).
OA is a degenerative joint condition that usually occurs after age 40. Wear and tear results in
the thinning of protective cartilage and the formation of bone spurs along joint edges. Diagnosis
of OA is by clinical examination, confirmed through X-ray. Most people will have X-ray
evidence of OA by age 55. However, half with significant joint changes on X-ray are pain-free
and many of us remain asymptomatic throughout life.
The prevalence of OA increases with age and it is more prevalent in women than men. People
whose parents have OA are more likely to develop it themselves.
Some of the biomechanical factors in the development of OA are largely modifiable and
include obesity, muscle weakness and inactivity. Exercise is one of the most important
interventions in managing arthritis. It is said to have a protective effect on joint cartilage, and
hence slows the progression of OA. Several components should be included in a successful
exercise program for OA, including:
 Range of motion is needed to maintain movement, prevent joint stiffness and soft tissue
contractures.
 Stretching to lengthen the quadriceps and hamstring muscles is important for proper body
mechanics during activity.
 Strengthening of the quadriceps muscle is particularly valuable for knee OA and can make a
huge difference in the ability to rise from a chair. Hip abductor and rotator strengthening
decreases the wiggle in the walk in hip OA. Strength training should be performed three
times per week.
 Aerobic exercise has the added benefit of triggering the release of endorphins, providing a
cardiovascular benefit, enhancing stress management and helping with symptoms of
depression.
Weight control is essential in the management of OA. Losing 11 pounds of body weight can
decrease OA by 50 per cent and the need for a joint replacement by 25 per cent. Moderateintensity, aerobic exercise such as walking, swimming or cycling is recommended for 30
minutes, most days of the week.
We are fortunate to have a variety of exercise options in Mississippi Mills for residents of all
ages, and in all stages of OA. Join one of our community gyms, or the Carleton Place pool. Sign
up for town recreation programs. Walk the Gemmill Park track or the trails of Gemmill Park and
the Mill of Kintail. Cycle on our rural roads.
Sign up for exercise programs offered through the Ottawa Valley Family Health Team. Join Fit
as a Fiddle, Tai Chi or other classes offered through the Mills Corporation. If you need help
getting started, ask your medical practitioner who can help you help yourself.
Exercise is a “best medicine” in the prevention and management of OA.
Nina Mukerjee is Director of Physiotherapy and Patti Morton is a staff Physiotherapist at
Almonte General Hospital.